W.O.D.

Back Squats are fun

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

15 Air Squats

45 Sec Wall Sit

10 Cal Bike

Back Squat Primer

Weightlifting

Back Squats Grunt Work (9-7-5-3-1-1-1-1-1-1-1)

Set 1 (On the 0:00):9 Reps @78%

Set 2 (On the 2:00):7 Reps @85%

Set 3 (On the 4:00):5 Reps @92%

Set 4 (On the 6:00):3 Reps @97%

Set 5 (On the 8:00): 1 Rep @102%

Set 6 (On the 9:00):1 Rep @104%

Set 7 (On the 10:00):1 Rep @106-107%

Set 8 (On the 11:00):1 Rep @106-107%

Set 9 (On the 12:00):1 Rep @106-107%

Set 10 (On the 13:00):1 Rep @106-107%

Set 11 (On the 14:00):1 Rep @106-107%
Stimulus

*Today is the 4th ineration of these back sqaut waves.

*Increasing loads from last week, while maintaining the same exact rep scheme.

*Sets 1-4 are completed every 3 min.

*Sets 5-11 are completed every min.

*On sets 7-11, its your choice inside the range of 106-107%, based on how last weeks session went.

*The % are based of your 5RM Back Squats.

*Scoring your last set of 106-107%.

Metcon

Black & Tan (Time)

3 Rounds

9 Fronts Squats 95/65

7 Sit-Ups

5 Burpees

Run 200m

3 Rounds

9 Front Squats 95/65

7 Sit-Ups

5 Burpees

Run 200m

3 Rounds

9 Front Squats 95/65

7 Sit-Ups

5 Burpees

RX+

3 Rounds

9 Front Squats 95/65

7 T2B

5 Lateral Barbell Burpees

Row 30/21 Cal

3 Rounds

9 Front Squats

7 T2B

5 Lateral Barbell Burpees

Row 30/21 Cal

3 Rounds

9 Front Squats

7 T2B

5 Lateral Barbell Burpees

Hard Cap 22 Min

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Easy

1 Min Machine

1 Min Plate Lateral squats

1 Min Glute Bridges

1 Min Plate Counterbalance Squats

1 Min Wall Squats

Front Squat Primer

Weightlifting

Front Squats (Grunt Work) (3-1-3-1-3-1-12)

Every 90 Sec x 7 Sets

Set 1-3 Reps @77%

Set 2-1 Rep @82%

Set 3-3 Reps @77%

Set 4-1 Rep @85%

Set 5-3 Reps @77%

Set 6-1 Rep @88%

Set 7-12 Reps @62%
Stimulus

*Week 3 Of these Front Squat Waves.

*The % will stay 77% for each set of 3

*These % are based on your 1RM Front Squat.

*Scoring the set of 12 Reps

Metcon

Wise Men (3 Rounds for reps)

AMRAPx3

Max Rounds of Macho Man

RX 95/65

RX+135/95

Rest 3 Min

AMRAPx3

Max Rounds of Macho Man

Rx 135/95

RX+ 155/105

Rest 3 Min

AMRAPx3

Max Rounds of Macho Man

RX 155/105

RX+185/135

1 Round of Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks
Stimulus

*You’ll work through max rounds of the macho man complex in 3 min windows

*With 3 Min of rest build in, we’re looking to push hard durning these work intervals.

*Your score is each AMRAPx3 is the total completed rounds and reps.

*Each Round is 9 Reps

Burn

CrossFit Fireground – CrossFit

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Burn Feb (AMRAP – Rounds and Reps)

AMRAPx20

20 Sit-Ups

10 Russian KB Swings 1.5/1

20 Air Squats

10 Push Ups

20 Mountain Climbers

Extra Work

Flight Simulator (Time)

Running Clock

10 Unbroken II Unders

Rest

20 Unbroken II Unders

Rest

30 Unbroken II Unders

Rest

40 Unbroken II Unders

Rest

50 Unbroken II Unders

Rest

40 Unbroken II Unders

Rest

30 Unbroken II Unders

Rest

20 Unbroken II Unders

Rest

10 Unbroken II Unders
*Rest as needed between sets.

*All Reps must be unbroken or you repeat that # until you get it unbroken.

*If you cant do II Unders, spend the next 15 min working on them.

Beast Builder

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up

1 Min

Easy Row

Alternating Box Step Ups

Air Squats

40 Sec

Moderate Row

Lateral Box Step-Up (20 sec each side)

Push Ups to Down Dog

Air squats

Thruster Primer

Weightlifting

Beast Builder Thrusters (7 Rounds for reps)

EMOMx7

Thrusters

Minute 1 -95/65

Minute 2 -115/85

Minute 3 -135/95

Minute 4 -135/95

Minute 5 -135/95

Minute 6 -115/85

Minute 7 -95/65

RX+

Min 1- 115/85

Min 2-135/95

Min 3-155/105

Min 4-155/105

Min 5-155/105

Min 6-135/95

Min 7-115/85
Stimulus

*Within each minute, you’ll complete one single unbroken set at the listed weight.

*Recored you total reps at each barbell

Metcon

Long Haul (Time)

2 Rounds for time

20 Push Press 95/65

30 Box Step Ups

60 Lunges

200m Run

RX+

2 Rounds

20 Push Press 115/85

30 Single DB Box Step Ups 24/20-50/35

40 Burpees

50/40 Cal Row

Gymnastics in your future

CrossFit Fireground – CrossFit

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Metcon RX

2k Row (Time)

Max Effort 2k Row

Metcon RX+

Metcon (AMRAP – Reps)

Every 90 Sec x 5 Sets

RX

1 Set of Kipping Handstand Push

RX+

1 Set of Strict Handstand Push Ups
Stimulus

*Your score is the lowest reps within the 5 rounds.

* This will be unbroken HSPU for both RX and RX+

*You can expect to have about a minute of rest between each sit of HSPU.

*Choose a variation that allows you to complete at least 5 Reps per set.

The Undertaker (AMRAP – Rounds and Reps)

Rx

AMRAPx13

Buy In 25 Burpees

Directly Into

5 Deadlifts 225/155

15 Sit Ups

25 II Unders/75 Singles

RX+

Buy in 1000m Row/Erg

Directly into

5 Deadlifts 245/165

15 Sit-Ups

25 II Unders
Stimulus

*This 13 Min wod begins with an buy in effort of Burpees or Row

*We expect the buy in to take between 3 and 5 min leaving roughly 8:00-10:00 min for the scored portion.

*Deadlifts-Choose a weight that you see yourself going unbroken throughout the workout.

*II Unders- These are intended to be very small and quick.

Extra Work

Metcon (Time)

Handstand Walk Biathlon

For time (10 Min Cap)

300′ Handstand Walk

Every Break :

RX 3 Bar Muscle Ups

RX+ 3 Ring Muscle Ups
Stimulus

*We’ll use a 25′ course for todays HS Biathlon.

*Every time you break short of 25 feet, you’ll complete 3 Ring M/U

*If you make the 25′, you do not have to complete the Ring M/U on the turn around.

*If you hit the cap, put 10:00 as your score and note total Handstand walk distance covered.

Back Squat

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up

10 Squats

10 Jumping Jacks

10 BB Power Cleans/Snatches

10 Wallballs

10 Core
Today we have back Squats so come in with % ready to go.

We will need to get warmed up quickly and ready to squat.

Brief & Warm-Up 0:00-0:20

Back Squats 0:20-0:35

Transition 0:35-0:40

Metcon 0:40-0:58

Clean Up

Weightlifting

Back Squat Grunt Work (9-7-5-3-1-1-1-1-1-1-1)

EMO2M

Set 1 -9 Reps @77%

Set 2 -7 Reps @84%

Set 3 -5 Resp @91%

Set 4 -3 Reps @96%

EMOM

Set 5- 1 Rep @100%

Set 6 -1 Rep @102%

Set 7 -1 Rep @105%

Set 8 -1 Rep @105%

Set 9 -1 Rep @105%

Set 10 – 1Rep @106%

Set 11 -1 Rep @106%
Stimulus

* Based off of 5 Rep Max

*Set 1-4 Completed “On the 2:00”

*Set 5-11 Completed “On the 1:00”

Metcon

Foot Locker (Time)

RX

5 Rounds

9 Sit-ups

15 Wallballs 20/14@10/9″

Directly Into

5 Rounds

9 Power Cleans 75/55

15 Front Squats 75/55

Rx+

5 Rounds

9 T2B

15 Wallballs 20/14@10/9″

Directly Into

5 Rounds

9 Power Snatches 75/55

15 Overhead Squats 75/55
Stimulus

*You’ll complete all 5 sets of part 1 before moving on to part 2 of today WOD.

*No Rest between sets

*Your score is total time for all 10 rounds

* This WOD should take between 10-18 Min to complete.

*Hard Cap at 18:00

Team it Up

CrossFit Fireground – CrossFit

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Teams of 3 outside (AMRAP – Rounds and Reps)

AMRAPx35

100 Cal Row

100 Push Ups

100 Deadlifts 225/155

100 Burpees

100 Sit-Ups

Run 600m (3×200)

Happy Valentines Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up

10 Cal Bike

10 Wall Squats

5 Cal Bike

10 Air Squats

10 Kip Swing

10 BB Thrusters

Front Squat Primer

Building up to 75%

Weightlifting

Front Squats Every 90 Sec (3-1-3-1-3-1-12)

Every 90 sec x 7 sets

Set 1- 3 Reps @75%

Set 2- 1 Rep @80%

Set 3- 3 Reps @75%

Set 4- 1 Rep @83%

Set 5- 3 Reps @ 75%

Set 6- 1 Rep @86%

Set 7- 12 Reps @60%
Stimulus

*% Based on 1RM Front Squat

*% Remain at 75% for each set of 3 reps

* Scoring the 60% of 12 Reps and putting the all 7 lifts in the notes.

Metcon

Fran Complex (Time)

6 Pull-Ups

9 Jumping Pull Ups

12 Ring Rows

21 Thrusters 95/65

6 Pull-Ups

9 Jumping Pull-Ups

12 Ring Rows

15 Thrusters 95/65

6 Pull-Ups

9 Jumping Pull-Ups

12 Ring Rows

9 Thrusters 95/65

RX+

6 Bar Muscle Ups

9 C2B

12 Pull-Ups

21 Thrusters 115/85

6 Bar Muscle Ups

9 C2B

12 Pull-Ups

15 Thrusters 115/85

6 Bar Muscle Ups

9 C2B

12 Pull-Ups

9 Thrusters 115/85

20 Min HARD CAP
Stimulus

*The Complex does not need to be completed unbroken, but break up strategy will be important here.

*To complete the complex with the written reps, we recommend having 8 Bar Muscle Ups, 15 C2B and 20 Pull-Ups Unbroken when fresh.

*Choose a heavier load for the BB, but on you could still cycle for 20 reps unbroken when fresh.

*This workout should take between 5-15 Min to complete.

Burn

CrossFit Fireground – CrossFit

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EMOMx20 Burn (AMRAP – Reps)

45s work 15s rest

Min 1 Cal Bike

Min 2 Sit-Ups

Min 3 Cal Row

Min 4 Wall Sits

Min 5 Plank Holds

Score will be Calories and sit-ups

“DEATH BY BURPEE” (AMRAP – Reps)

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…